Renegade Performance Radio Mon, 09 Mar 2026 15:47:27 -0400 https://renegadeperformanceradio.buzzsprout.com en-nz © 2026 Renegade Performance Radio yes fe3fa3bd-25e5-559e-a5c5-3b726253f9a1 Zak Nothling & Callum Gifford episodic false Buzzsprout (https://www.buzzsprout.com) Zak Nothling & Callum Gifford https://storage.buzzsprout.com/wvfq3m8uenq3syrzcy0frr9ss91r?.jpg Renegade Performance Radio Tiny Tweaks = Big Unlocks (What to look at when nothing’s moving — technique, sleep, volume) | Ep. 105 Tiny Tweaks = Big Unlocks (What to look at when nothing’s moving — technique, sleep, volume) | Ep. 105 In this episode, Zak walks you through a 5-step diagnostic flow to identify what’s really stalling your progress — and what to fix first.

If you’re showing up but not seeing results, this triage process will help you train smarter, recover better, and move forward with clarity.

]]> In this episode, Zak walks you through a 5-step diagnostic flow to identify what’s really stalling your progress — and what to fix first.

If you’re showing up but not seeing results, this triage process will help you train smarter, recover better, and move forward with clarity.

]]> Zak Nothling & Callum Gifford Buzzsprout-17357827 Thu, 19 Jun 2025 00:00:00 +1200 631 3 12 full false Train With People, Not Just Beside Them (How connecting with others adds energy and motivation) | Ep. 104 Train With People, Not Just Beside Them (How connecting with others adds energy and motivation) | Ep. 104 In this episode, Zak explores how small social connections in the gym can fuel motivation, consistency, and joy in training especially for those who lean introverted.


If you want your workouts to feel more energizing and less like a solo mission, this one’s for you.

]]> In this episode, Zak explores how small social connections in the gym can fuel motivation, consistency, and joy in training especially for those who lean introverted.


If you want your workouts to feel more energizing and less like a solo mission, this one’s for you.

]]> Zak Nothling & Callum Gifford Buzzsprout-17349903 Tue, 17 Jun 2025 17:00:00 +1200 624 3 11 full false Little Levers: Nutrition Habits That Stick (A few simple things to focus on even when life’s busy, chaotic, or full of amazing food) | Ep. 103 Little Levers: Nutrition Habits That Stick (A few simple things to focus on even when life’s busy, chaotic, or full of amazing food) | Ep. 103 In this episode, Zak shares three simple but powerful nutrition habits that work even when life’s chaotic, busy, or full of good food.


If you’re tired of starting over or feeling like you need a full overhaul to feel better in your body, this one’s for you.

]]> In this episode, Zak shares three simple but powerful nutrition habits that work even when life’s chaotic, busy, or full of good food.


If you’re tired of starting over or feeling like you need a full overhaul to feel better in your body, this one’s for you.

]]> Zak Nothling & Callum Gifford Buzzsprout-17344299 Tue, 17 Jun 2025 00:00:00 +1200 681 3 11 full true Let the Barbell Teach You (Use the lifts as feedback tools, not just tests. Learn from the bar) | Ep. 102 Let the Barbell Teach You (Use the lifts as feedback tools, not just tests. Learn from the bar) | Ep. 102 In this episode, Zak explores how shifting your mindset from “testing” to “learning” can unlock more progress in your lifts.


If your barbell work feels stuck, inconsistent, or just frustrating, this one’s about turning every rep into feedback, so you get stronger, smoother, and more confident under the bar.

]]> In this episode, Zak explores how shifting your mindset from “testing” to “learning” can unlock more progress in your lifts.


If your barbell work feels stuck, inconsistent, or just frustrating, this one’s about turning every rep into feedback, so you get stronger, smoother, and more confident under the bar.

]]> Zak Nothling & Callum Gifford Buzzsprout-17343824 Mon, 16 Jun 2025 22:00:00 +1200 798 3 10 full false Reset, Don’t Restart (How to stay consistent and build momentum — even when life throws you off) | Ep. 101 Reset, Don’t Restart (How to stay consistent and build momentum — even when life throws you off) | Ep. 101 In this episode, Zak unpacks the mindset shift that helps people stay consistent — even when life gets messy.

If you’re caught in the “I’ll start again Monday” cycle, this one will help you break free and build momentum without needing a perfect week.

]]> In this episode, Zak unpacks the mindset shift that helps people stay consistent — even when life gets messy.

If you’re caught in the “I’ll start again Monday” cycle, this one will help you break free and build momentum without needing a perfect week.

]]> Zak Nothling & Callum Gifford Buzzsprout-17343182 Mon, 16 Jun 2025 22:00:00 +1200 688 3 9 full false You’re Not Actually Stuck — You’re Between Wins (How to stay the course when progress slows down) | Ep. 100 You’re Not Actually Stuck — You’re Between Wins (How to stay the course when progress slows down) | Ep. 100 In this episode, Zak breaks down the mindset shifts that keep you moving when progress stalls.


If you’ve been training hard but feel like nothing’s changing, this is your reminder to stay the course, because your next win might be closer than you think.

]]> In this episode, Zak breaks down the mindset shifts that keep you moving when progress stalls.


If you’ve been training hard but feel like nothing’s changing, this is your reminder to stay the course, because your next win might be closer than you think.

]]> Zak Nothling & Callum Gifford Buzzsprout-17311324 Tue, 10 Jun 2025 22:00:00 +1200 479 3 8 full false Start by Training for Energy, Not Exhaustion (Why feeling better leads to looking better) | Ep. 99 Start by Training for Energy, Not Exhaustion (Why feeling better leads to looking better) | Ep. 99 In this episode, Zak explains why feeling better in your workouts leads to looking better over time — and why underfuelling, not lack of effort, is often the biggest block to progress.

If you're stuck in the tired-training, clean-eating, no-results loop, this one’s for you.

]]> In this episode, Zak explains why feeling better in your workouts leads to looking better over time — and why underfuelling, not lack of effort, is often the biggest block to progress.

If you're stuck in the tired-training, clean-eating, no-results loop, this one’s for you.

]]> Zak Nothling & Callum Gifford Buzzsprout-17245494 Thu, 29 May 2025 17:00:00 +1200 700 3 7 full false Let Go of Pressure (Why fun often returns when you stop trying to be perfect) | Ep. 98 Let Go of Pressure (Why fun often returns when you stop trying to be perfect) | Ep. 98 In this episode, Zak dives into why chasing perfect weeks and constant progress can actually drain your motivation — and what to do instead.

If training feels like pressure instead of purpose, this one will help you reconnect with the reason you started.

]]> In this episode, Zak dives into why chasing perfect weeks and constant progress can actually drain your motivation — and what to do instead.

If training feels like pressure instead of purpose, this one will help you reconnect with the reason you started.

]]> Zak Nothling & Callum Gifford Buzzsprout-17245487 Thu, 29 May 2025 17:00:00 +1200 1001 3 6 full false Pick One Skill and Commit – The Fastest Way to Break Through | Ep. 97 Pick One Skill and Commit – The Fastest Way to Break Through | Ep. 97 In this episode, Zak shares the simple strategy that’s helped everyday gym-goers and athletes break through plateaus: pick one skill — and commit to it.
If you're feeling stuck despite training hard, this one shift in focus might be the game-changer you need.

]]> In this episode, Zak shares the simple strategy that’s helped everyday gym-goers and athletes break through plateaus: pick one skill — and commit to it.
If you're feeling stuck despite training hard, this one shift in focus might be the game-changer you need.

]]> Zak Nothling & Callum Gifford Buzzsprout-17245253 Thu, 29 May 2025 17:00:00 +1200 905 3 5 full false Why 2-Session Per Week Win Long-Term | Ep 96 Why 2-Session Per Week Win Long-Term | Ep 96 In this episode, Zak breaks down why training just twice a week consistently can be the smartest move when life gets hectic.


He shares the mindset and strategies that have helped busy Renegade members stay on track, get results, and feel in control of their fitness again.

]]> In this episode, Zak breaks down why training just twice a week consistently can be the smartest move when life gets hectic.


He shares the mindset and strategies that have helped busy Renegade members stay on track, get results, and feel in control of their fitness again.

]]> Zak Nothling & Callum Gifford Buzzsprout-17244598 Thu, 29 May 2025 13:00:00 +1200 770 3 4 full false Our process for training and nutrition when busy | Ep 95 Our process for training and nutrition when busy | Ep 95 In this episode Callum and Zak take you through their thought process for when their lives are busy, to help them maintain momentum with their training and nutrition.

]]> In this episode Callum and Zak take you through their thought process for when their lives are busy, to help them maintain momentum with their training and nutrition.

]]> Zak Nothling & Callum Gifford Buzzsprout-15640691 Tue, 27 Aug 2024 13:00:00 +1200 1036 3 3 full false 5 Tactics To Stay Motivated When Results Are Slow | Ep 94 5 Tactics To Stay Motivated When Results Are Slow | Ep 94 In the latest episode of Renegade Performance Radio, Zak and Callum dive into a candid discussion about the often-overlooked reality that achieving significant goals usually takes longer than expected. 

They emphasize the importance of being purposeful and strategic in your approach, highlighting that success requires sustained effort and patience. Zak and Callum share insights on how to maintain motivation and stay in the game long enough to see the results you're working towards. 

This episode is a must-listen for anyone struggling with the frustration of delayed progress and looking for strategies to keep pushing forward.


]]> In the latest episode of Renegade Performance Radio, Zak and Callum dive into a candid discussion about the often-overlooked reality that achieving significant goals usually takes longer than expected. 

They emphasize the importance of being purposeful and strategic in your approach, highlighting that success requires sustained effort and patience. Zak and Callum share insights on how to maintain motivation and stay in the game long enough to see the results you're working towards. 

This episode is a must-listen for anyone struggling with the frustration of delayed progress and looking for strategies to keep pushing forward.


]]> Zak Nothling & Callum Gifford Buzzsprout-15599527 Sun, 18 Aug 2024 19:00:00 +1200 2256 3 2 full false We're Back, What We Have Been Going Through And How To Handle Adversity | Ep 93 We're Back, What We Have Been Going Through And How To Handle Adversity | Ep 93 We're going to be transparent, life has been tough, but that doesn't mean that goals get put on hold its about figuring out how to adapt your strategy to match your situation.

In this episode, Zak and Callum break down their process to continue to move forward in both business and training.  

]]> We're going to be transparent, life has been tough, but that doesn't mean that goals get put on hold its about figuring out how to adapt your strategy to match your situation.

In this episode, Zak and Callum break down their process to continue to move forward in both business and training.  

]]> Zak Nothling & Callum Gifford Buzzsprout-15548738 Thu, 08 Aug 2024 12:00:00 +1200 2609 3 1 full false Running 30 Marathons in 30 days with Zeak Kelly | Ep 92 Running 30 Marathons in 30 days with Zeak Kelly | Ep 92 We sit down with Zeak Kelly, a 31-year-old builder and newfound marathon runner who has taken on the monumental challenge of running a marathon every day for the entire month of April. Zeak is not just running for physical endurance but to spark conversations and raise crucial funds for Lifeline Aotearoa, aiming to bring suicide prevention into the spotlight. 

Discover how a challenge for Movember transformed his life, pushing him from a mental health struggle to finding solace and strength in the long runs. Zeak will share his journey from CrossFit enthusiast to a marathon runner, the deep personal reasons behind his commitment, and how he manages this grueling physical feat while continuing to work full-time. 

We'll delve into the importance of discussing mental health openly, especially among men, and how community and personal support play roles in his daily marathons. Tune in to hear how Zeak’s story is inspiring others to check in with their loved ones and the impact this can have on breaking the stigma around mental health.

]]> We sit down with Zeak Kelly, a 31-year-old builder and newfound marathon runner who has taken on the monumental challenge of running a marathon every day for the entire month of April. Zeak is not just running for physical endurance but to spark conversations and raise crucial funds for Lifeline Aotearoa, aiming to bring suicide prevention into the spotlight. 

Discover how a challenge for Movember transformed his life, pushing him from a mental health struggle to finding solace and strength in the long runs. Zeak will share his journey from CrossFit enthusiast to a marathon runner, the deep personal reasons behind his commitment, and how he manages this grueling physical feat while continuing to work full-time. 

We'll delve into the importance of discussing mental health openly, especially among men, and how community and personal support play roles in his daily marathons. Tune in to hear how Zeak’s story is inspiring others to check in with their loved ones and the impact this can have on breaking the stigma around mental health.

]]> Zak Nothling & Callum Gifford Buzzsprout-14897160 Tue, 16 Apr 2024 15:00:00 +1200 2573 2 92 full false The Harriet Roberts Episode - The life cycle of a CrossFit Games Athlete | Ep 91 The Harriet Roberts Episode - The life cycle of a CrossFit Games Athlete | Ep 91 Renegade Performance Radio host Zak Nothling interviews Harriet Roberts, a four-time CrossFit Games athlete. From her humble beginnings to competing worldwide, Harriet shares her journey of perseverance, the emotional highs and lows of competition, and life after being a full-time athlete.

In this episode, you'll hear about Harriet's challenges of competing at an elite level, including dealing with injuries, and her insights on finding fulfilment beyond the leaderboard.

Whether you're an athlete, a CrossFit enthusiast, or simply drawn to stories of determination and resilience, Harriet's story offers a compelling look at what it takes to be a champion, both in and out of the gym.

]]> Renegade Performance Radio host Zak Nothling interviews Harriet Roberts, a four-time CrossFit Games athlete. From her humble beginnings to competing worldwide, Harriet shares her journey of perseverance, the emotional highs and lows of competition, and life after being a full-time athlete.

In this episode, you'll hear about Harriet's challenges of competing at an elite level, including dealing with injuries, and her insights on finding fulfilment beyond the leaderboard.

Whether you're an athlete, a CrossFit enthusiast, or simply drawn to stories of determination and resilience, Harriet's story offers a compelling look at what it takes to be a champion, both in and out of the gym.

]]> Zak Nothling & Callum Gifford Buzzsprout-14825131 Thu, 04 Apr 2024 16:00:00 +1300 5083 2 91 full false Should you stop trying to be positive? | Ep 90 Should you stop trying to be positive? | Ep 90 Today, I have a transformative mental strategy that promises to elevate your performance in CrossFit and life: 

Neutral Thinking. 

This concept isn't just another motivational spiel; it's a game-changer grounded in realism and the gritty experiences of athletes and high-performers worldwide.

]]> Today, I have a transformative mental strategy that promises to elevate your performance in CrossFit and life: 

Neutral Thinking. 

This concept isn't just another motivational spiel; it's a game-changer grounded in realism and the gritty experiences of athletes and high-performers worldwide.

]]> Zak Nothling & Callum Gifford Buzzsprout-14705994 Mon, 18 Mar 2024 08:00:00 +1300 1091 2 90 full false Open show 24.3 - Tips and strategy | Ep 89 Open show 24.3 - Tips and strategy | Ep 89 Listen to the Renegade team breakdown 24.3

]]> Listen to the Renegade team breakdown 24.3

]]> Zak Nothling & Callum Gifford Buzzsprout-14693079 Fri, 15 Mar 2024 11:00:00 +1300 872 2 89 full false Open Show 24.2 | Ep 88 Open Show 24.2 | Ep 88 Listen to the team breakdown their strategy on the 24.2 open workout.

See you on the leaderboard.

]]> Listen to the team breakdown their strategy on the 24.2 open workout.

See you on the leaderboard.

]]> Zak Nothling & Callum Gifford Buzzsprout-14649032 Fri, 08 Mar 2024 11:00:00 +1300 890 2 88 full false What equipment do you really need? | Ep 86 What equipment do you really need? | Ep 86 In this episode, Callum and Zak break down what equipment you actually need for CrossFit and when and how you should use it.

]]> In this episode, Callum and Zak break down what equipment you actually need for CrossFit and when and how you should use it.

]]> Zak Nothling & Callum Gifford Buzzsprout-14590586 Sat, 02 Mar 2024 00:00:00 +1300 1077 2 86 full false CrossFit Open 24.1 Breakdown, Strategy, Tips CrossFit Open 24.1 Breakdown, Strategy, Tips 24.1 Workout breakdown, strategy, tips and recommendations with Callum, Gemma, Gabi and Tom.

]]> 24.1 Workout breakdown, strategy, tips and recommendations with Callum, Gemma, Gabi and Tom.

]]> Zak Nothling & Callum Gifford Buzzsprout-14603682 Fri, 01 Mar 2024 10:00:00 +1300 742 2 87 full false When should you go up a division in comps? | Ep 85 When should you go up a division in comps? | Ep 85 You've probably heard (or even said) this at a competition: "They're too good for this division!" Whether it’s someone breezing through RX movements or someone whose performance is way beyond the scaled category, we’ve all seen it.

But when is it really time to step up your game and move to the next division?


]]> You've probably heard (or even said) this at a competition: "They're too good for this division!" Whether it’s someone breezing through RX movements or someone whose performance is way beyond the scaled category, we’ve all seen it.

But when is it really time to step up your game and move to the next division?


]]> Zak Nothling & Callum Gifford Buzzsprout-14590553 Fri, 01 Mar 2024 00:00:00 +1300 723 2 85 full false To Scale Or Go Rx? | Ep 84 To Scale Or Go Rx? | Ep 84 Ever find yourself staring at the whiteboard, wondering whether to push for that RX or play it smart and scale?

It's the CrossFit conundrum that gets alot of us. Today, we're diving deep into the when, why, and how of scaling workouts to keep you progressing, without sacrificing the essence of what makes CrossFit thrilling.


]]> Ever find yourself staring at the whiteboard, wondering whether to push for that RX or play it smart and scale?

It's the CrossFit conundrum that gets alot of us. Today, we're diving deep into the when, why, and how of scaling workouts to keep you progressing, without sacrificing the essence of what makes CrossFit thrilling.


]]> Zak Nothling & Callum Gifford Buzzsprout-14590512 Wed, 28 Feb 2024 15:00:00 +1300 986 2 84 full false How to get the most out of your training and make real progress? | Ep 83 How to get the most out of your training and make real progress? | Ep 83 Want to get the most out of your training and make real progress towards your goals?

Whether you're hitting the gym to get fit, compete, or just improve your overall health, being coachable is your secret weapon. It's not just about showing up; it's about how you show up and engage with your coach and the advice given

]]> Want to get the most out of your training and make real progress towards your goals?

Whether you're hitting the gym to get fit, compete, or just improve your overall health, being coachable is your secret weapon. It's not just about showing up; it's about how you show up and engage with your coach and the advice given

]]> Zak Nothling & Callum Gifford Buzzsprout-14569690 Sun, 25 Feb 2024 21:00:00 +1300 920 2 83 full false Callum's Approach To Training As A Masters Athlete | Ep 82 Callum's Approach To Training As A Masters Athlete | Ep 82 In the latest episode of Renegade Performance Radio, we dive into the world of CrossFit master's athlete GWizzy (Cullum Gifford).

At 41, Callum's approach to training and life has shifted big time. Smart training, solid rest, eating right, and balancing life.


]]> In the latest episode of Renegade Performance Radio, we dive into the world of CrossFit master's athlete GWizzy (Cullum Gifford).

At 41, Callum's approach to training and life has shifted big time. Smart training, solid rest, eating right, and balancing life.


]]> Zak Nothling & Callum Gifford Buzzsprout-14550561 Thu, 22 Feb 2024 13:00:00 +1300 1578 2 82 full false Why You Can Do A Skill One Day Then Lose It The Next | Ep 81 Why You Can Do A Skill One Day Then Lose It The Next | Ep 81 Have you ever experienced the frustration of Inconsistency with your skills or strength?

It's a tale as old as time in the gym: you start the week strong, nailing those bar muscle-ups, chest-to-bars, or hitting a new clean PR. But as the week wears on, those skills and strengths seem to evaporate into thin air. 

Listen to find out why and what you can do about it 

]]> Have you ever experienced the frustration of Inconsistency with your skills or strength?

It's a tale as old as time in the gym: you start the week strong, nailing those bar muscle-ups, chest-to-bars, or hitting a new clean PR. But as the week wears on, those skills and strengths seem to evaporate into thin air. 

Listen to find out why and what you can do about it 

]]> Zak Nothling & Callum Gifford Buzzsprout-14519741 Sat, 17 Feb 2024 15:00:00 +1300 835 2 81 full false Should Competitors Follow The Same Program As Grandma? | Ep 80 Should Competitors Follow The Same Program As Grandma? | Ep 80 Today we are talking 'Same Program, Different Goals'

How can a competitor follow the same programme as someone who wants to be fit and healthy in the same environment?

]]> Today we are talking 'Same Program, Different Goals'

How can a competitor follow the same programme as someone who wants to be fit and healthy in the same environment?

]]> Zak Nothling & Callum Gifford Buzzsprout-14492221 Tue, 13 Feb 2024 16:00:00 +1300 1619 2 80 full false Improve Your Gymnastics By Losing Weight Or Getting Stronger? | Ep 79 Improve Your Gymnastics By Losing Weight Or Getting Stronger? | Ep 79 Gymnastics in CrossFit: To Lose Weight or Get Stronger?

In CrossFit, the pursuit of gymnastic skills  presents a unique dilemma: 

Is it more advantageous to shed weight to make those pull-ups feel like a breeze, or should you focus on building sheer strength to master the gymnastic elements?

On our podcast ‘Renegade Performance Radio’ we dived into this topic with the goal of giving you some guidance on what you should do based on where you are at in your journey and what you ultimately want to achieve.

]]> Gymnastics in CrossFit: To Lose Weight or Get Stronger?

In CrossFit, the pursuit of gymnastic skills  presents a unique dilemma: 

Is it more advantageous to shed weight to make those pull-ups feel like a breeze, or should you focus on building sheer strength to master the gymnastic elements?

On our podcast ‘Renegade Performance Radio’ we dived into this topic with the goal of giving you some guidance on what you should do based on where you are at in your journey and what you ultimately want to achieve.

]]> Zak Nothling & Callum Gifford Buzzsprout-14469119 Fri, 09 Feb 2024 19:00:00 +1300 784 2 79 full false 4 levels of Nutrition | Ep 78 4 levels of Nutrition | Ep 78 In CrossFit, your nutrition can either be your secret weapon or your Achilles' heel.

At Renegade Performance, we've seen it all—from athletes who underestimate the power of diet to those who obsess over every calorie.

The truth is that there are different stages you will pass through on your journey.

Each stage is defined by the outcome you want and then the way you act/live.

The major problem lies when someone wants something - but isn't willing to act in a way that will allow them to achieve it.  We refer to this as Cognitive dissonance. 

In this podcast, we look at the different levels.

]]> In CrossFit, your nutrition can either be your secret weapon or your Achilles' heel.

At Renegade Performance, we've seen it all—from athletes who underestimate the power of diet to those who obsess over every calorie.

The truth is that there are different stages you will pass through on your journey.

Each stage is defined by the outcome you want and then the way you act/live.

The major problem lies when someone wants something - but isn't willing to act in a way that will allow them to achieve it.  We refer to this as Cognitive dissonance. 

In this podcast, we look at the different levels.

]]> Zak Nothling & Callum Gifford Buzzsprout-14448441 Tue, 06 Feb 2024 21:00:00 +1300 1775 2 78 full false Stop Comparing Yourself, Or Maybe You Should Be Comparing Yourself... | Ep 77 Stop Comparing Yourself, Or Maybe You Should Be Comparing Yourself... | Ep 77 In today's quick lesson from Renegade Performance Radio, we're tackling a nuanced subject that every CrossFitter grapples with: the act of comparison.

Most people would say comparison is a negative thing but we believe if used properly this can be both a motivational tool and a mental hurdle in your journey.

Listen in as Zak and Callum break it down.

]]> In today's quick lesson from Renegade Performance Radio, we're tackling a nuanced subject that every CrossFitter grapples with: the act of comparison.

Most people would say comparison is a negative thing but we believe if used properly this can be both a motivational tool and a mental hurdle in your journey.

Listen in as Zak and Callum break it down.

]]> Zak Nothling & Callum Gifford Buzzsprout-14417305 Thu, 01 Feb 2024 13:00:00 +1300 1689 2 77 full false You Need To Push Harder In Workouts | Ep 76 You Need To Push Harder In Workouts | Ep 76 How to push harder: Boosting Workout Intensity

Literally every week we have athletes tell us they need to “Push Harder”

"I need to push myself more in workouts." 

To be honest, they are probably right, most people think they are working hard but very few actually are

Does this mean you should be vomiting after every workout..?

No, not at all, but for most, understanding that you have more to give and how to access that will be the game changer for you progress.

If you are not getting fitter and you are training regularly then it could be that you are not bringing the required intensity.

But how do you push harder? Listen to find out.

]]> How to push harder: Boosting Workout Intensity

Literally every week we have athletes tell us they need to “Push Harder”

"I need to push myself more in workouts." 

To be honest, they are probably right, most people think they are working hard but very few actually are

Does this mean you should be vomiting after every workout..?

No, not at all, but for most, understanding that you have more to give and how to access that will be the game changer for you progress.

If you are not getting fitter and you are training regularly then it could be that you are not bringing the required intensity.

But how do you push harder? Listen to find out.

]]> Zak Nothling & Callum Gifford Buzzsprout-14402835 Tue, 30 Jan 2024 15:00:00 +1300 1260 2 76 full false Should You Be Focusing On Lifting Technique Or Strength | Ep 75 Should You Be Focusing On Lifting Technique Or Strength | Ep 75 In CrossFit, there's a decision every athlete faces at some point: should you build your strength or refine your weightlifting technique?

This choice is pivotal in shaping your training journey.

In this episode, Zak & Callum explore this topic in depth. 

]]> In CrossFit, there's a decision every athlete faces at some point: should you build your strength or refine your weightlifting technique?

This choice is pivotal in shaping your training journey.

In this episode, Zak & Callum explore this topic in depth. 

]]> Zak Nothling & Callum Gifford Buzzsprout-14356974 Thu, 25 Jan 2024 07:00:00 +1300 837 2 75 full false How to have more willpower | EP 74 How to have more willpower | EP 74 Either you have it or you don't right…

Can it be developed or are you born with it?

In a podcast Callum and Zak dived deep into all things will power.

Ever feel like you're giving it your all but still falling short of your goals?

We believe a major reason lies in how you access willpower. This superpower can be the difference between almost making it and truly achieving your goals.


]]> Either you have it or you don't right…

Can it be developed or are you born with it?

In a podcast Callum and Zak dived deep into all things will power.

Ever feel like you're giving it your all but still falling short of your goals?

We believe a major reason lies in how you access willpower. This superpower can be the difference between almost making it and truly achieving your goals.


]]> Zak Nothling & Callum Gifford Buzzsprout-14351866 Mon, 22 Jan 2024 19:00:00 +1300 1802 full false The smartest way to lose weight when doing CrossFit | EP 73 The smartest way to lose weight when doing CrossFit | EP 73 In this Podcast @Zak_Renegade and Callum discuss their recommendations about the smartest way to approach fat loss.

]]> In this Podcast @Zak_Renegade and Callum discuss their recommendations about the smartest way to approach fat loss.

]]> Zak Nothling & Callum Gifford Buzzsprout-14038028 Mon, 27 Nov 2023 16:00:00 +1300 1040 73 full false How To Have Your Best CrossFit Open Ever | Ep 72 How To Have Your Best CrossFit Open Ever | Ep 72 In today's episode @Zak_Renegade and Callum talk about their thoughts on how to approach your training over the next few months to have your best open experience ever. 

]]> In today's episode @Zak_Renegade and Callum talk about their thoughts on how to approach your training over the next few months to have your best open experience ever. 

]]> Zak Nothling & Callum Gifford Buzzsprout-14013339 Wed, 22 Nov 2023 08:00:00 +1300 906 2 72 full false Dont go to sleep on your goals in the last 2 months of the year | Ep 71 Dont go to sleep on your goals in the last 2 months of the year | Ep 71 In this Podcast @Zak_Renegade and Callum discuss their recommendations about how to approach the last two months of the year to ensure you don't undo all your hard work.

]]> In this Podcast @Zak_Renegade and Callum discuss their recommendations about how to approach the last two months of the year to ensure you don't undo all your hard work.

]]> Zak Nothling & Callum Gifford Buzzsprout-13922996 Tue, 07 Nov 2023 15:00:00 +1300 1912 2 71 full true How to lift significantly more without doing a strength cycle | Ep 70 How to lift significantly more without doing a strength cycle | Ep 70 In this podcast, I (@Zak_Renegade) chat with the new Renegade On Site Osteopath about his journey from triathlete to being one of the strongest weightlifters in NZ to being a health practitioner.

We talk about recommendations for approaching injuries and improving your performance by improving the positions you can get in while doing CrossFit. 

This is a great chat for anyone looking to move better and get to the next level with their training.

]]> In this podcast, I (@Zak_Renegade) chat with the new Renegade On Site Osteopath about his journey from triathlete to being one of the strongest weightlifters in NZ to being a health practitioner.

We talk about recommendations for approaching injuries and improving your performance by improving the positions you can get in while doing CrossFit. 

This is a great chat for anyone looking to move better and get to the next level with their training.

]]> Zak Nothling & Callum Gifford Buzzsprout-13900238 Fri, 03 Nov 2023 15:00:00 +1300 2041 2 70 full false Should you use technology to help you know when to take a rest day? | Ep 69 Should you use technology to help you know when to take a rest day? | Ep 69 Do you need help taking a rest day? Are you someone who potentially overstrains? 

In this podcast, Zak and Callum discuss whether or not wearable devices such as whoop are worth the money or just a waste...

]]> Do you need help taking a rest day? Are you someone who potentially overstrains? 

In this podcast, Zak and Callum discuss whether or not wearable devices such as whoop are worth the money or just a waste...

]]> Zak Nothling & Callum Gifford Buzzsprout-13791241 Wed, 18 Oct 2023 06:00:00 +1300 790 2 69 full false Dont Make These Mistakes On Comp Week | Ep 68 Dont Make These Mistakes On Comp Week | Ep 68 In this podcast Zak & Callum discuss the mistakes that people commonly make and how they recommend you prepare in the 3 core areas - training, nutrition and mindset.

]]> In this podcast Zak & Callum discuss the mistakes that people commonly make and how they recommend you prepare in the 3 core areas - training, nutrition and mindset.

]]> Zak Nothling & Callum Gifford Buzzsprout-13775593 Sun, 15 Oct 2023 06:00:00 +1300 2301 2 68 full false Overcoming the Fear of Underperformance in CrossFit Competitions | Ep 67 Overcoming the Fear of Underperformance in CrossFit Competitions | Ep 67 Today, we're diving deep into a concern many athletes face: the fear of not being adequately prepared for a competition. 

Whether you're new to the CrossFit scene or a seasoned competitor, these fears can creep in. 

]]> Today, we're diving deep into a concern many athletes face: the fear of not being adequately prepared for a competition. 

Whether you're new to the CrossFit scene or a seasoned competitor, these fears can creep in. 

]]> Zak Nothling & Callum Gifford Buzzsprout-13637342 Wed, 27 Sep 2023 07:00:00 +1300 1324 2 67 full false Why You Might Be Struggling with Your CrossFit Progress (And How to Overcome It) | Ep 66 Why You Might Be Struggling with Your CrossFit Progress (And How to Overcome It) | Ep 66 If you've been training hard but feeling like you're stuck in a rut, you're not alone. Many athletes experience plateaus, Let's explore some possible culprits and how you can overcome them.

]]> If you've been training hard but feeling like you're stuck in a rut, you're not alone. Many athletes experience plateaus, Let's explore some possible culprits and how you can overcome them.

]]> Zak Nothling & Callum Gifford Buzzsprout-13637267 Mon, 25 Sep 2023 07:00:00 +1300 1914 2 66 full false Digital Detox: Finding Calm Amidst the Screen Chaos | Ep 65 Digital Detox: Finding Calm Amidst the Screen Chaos | Ep 65 In today's episode, Zak & Callum talk you through their tactics for creating digital separation.

Tech is going to be part of our lives forever so having some tactics around it is going to help you find balance in a hope that it helps protect your mental health.

Please leave us a review if you find our podcasts helpful. 

]]> In today's episode, Zak & Callum talk you through their tactics for creating digital separation.

Tech is going to be part of our lives forever so having some tactics around it is going to help you find balance in a hope that it helps protect your mental health.

Please leave us a review if you find our podcasts helpful. 

]]> Zak Nothling & Callum Gifford Buzzsprout-13635763 Fri, 22 Sep 2023 08:00:00 +1200 1184 2 65 full false 5 reasons Why your rubbish sleep is messing your life up & 3 simple ways to fix it | Ep 64 5 reasons Why your rubbish sleep is messing your life up & 3 simple ways to fix it | Ep 64 The majority of us could all benefit from more sleep and better quality sleep.  But do you know why your sleep is affecting you? 

In this episode Zak & Callum talk through sleep for mental health and how to improve it.

]]> The majority of us could all benefit from more sleep and better quality sleep.  But do you know why your sleep is affecting you? 

In this episode Zak & Callum talk through sleep for mental health and how to improve it.

]]> Zak Nothling & Callum Gifford Buzzsprout-13624243 Thu, 21 Sep 2023 09:00:00 +1200 1473 2 64 full false The Art of Stress Management: From Overwhelm to Optimal Performance | Ep 63 The Art of Stress Management: From Overwhelm to Optimal Performance | Ep 63 **The Art of Stress Management: From Overwhelm to Optimal Performance**

Everyone experiences stress, but not everyone knows how to handle it. Learning stress management techniques can help you deal with stressful situations more effectively.

In this episode, @Zak_renegade takes you through his 3 favourite tactics.


]]> **The Art of Stress Management: From Overwhelm to Optimal Performance**

Everyone experiences stress, but not everyone knows how to handle it. Learning stress management techniques can help you deal with stressful situations more effectively.

In this episode, @Zak_renegade takes you through his 3 favourite tactics.


]]> Zak Nothling & Callum Gifford Buzzsprout-13621603 Wed, 20 Sep 2023 09:00:00 +1200 846 2 63 full false Rediscover Your Inner Child: The Surprising Benefits of Play | Ep 62 Rediscover Your Inner Child: The Surprising Benefits of Play | Ep 62 **The Power of Play in Adulthood: Why You Need Fun For Mental Health**  

In this episode of Renegade Performance Radio, @Zak_Renegade takes you on a nostalgic journey back to our carefree childhood days, highlighting the transformative power of play for adults.

Delving into the often overlooked importance of unbridled fun in our busy lives, we explore how play not only reduces stress through the release of endorphins but also stimulates the mind, enhancing creativity, promoting social connections, and offering a much-needed break from the mundanity of everyday routines.


]]> **The Power of Play in Adulthood: Why You Need Fun For Mental Health**  

In this episode of Renegade Performance Radio, @Zak_Renegade takes you on a nostalgic journey back to our carefree childhood days, highlighting the transformative power of play for adults.

Delving into the often overlooked importance of unbridled fun in our busy lives, we explore how play not only reduces stress through the release of endorphins but also stimulates the mind, enhancing creativity, promoting social connections, and offering a much-needed break from the mundanity of everyday routines.


]]> Zak Nothling & Callum Gifford Buzzsprout-13614442 Tue, 19 Sep 2023 09:00:00 +1200 613 2 62 full false 3 ways to manage negative self talk to be happier and perform better | 061 3 ways to manage negative self talk to be happier and perform better | 061 As part of mental health awareness week, we are bringing you 6 ways over 6 days to improve your mindset and mental health. 

Today @Zak_Renegade is talking about managing your mind. 

Please leave a review and share this podcast with anyone who you think would benefit.

]]> As part of mental health awareness week, we are bringing you 6 ways over 6 days to improve your mindset and mental health. 

Today @Zak_Renegade is talking about managing your mind. 

Please leave a review and share this podcast with anyone who you think would benefit.

]]> Zak Nothling & Callum Gifford Buzzsprout-13606909 Mon, 18 Sep 2023 09:00:00 +1200 1152 2 61 full false Why you Keep Failing to Achieve Your Goals | 060 Why you Keep Failing to Achieve Your Goals | 060 The fouth and final part of our Mindset series takes us through the success cycle. @zakrenegade talks us through this cycle and how to acknowledge self-sabotaging behaviours in order to get on the path to success. 

]]> The fouth and final part of our Mindset series takes us through the success cycle. @zakrenegade talks us through this cycle and how to acknowledge self-sabotaging behaviours in order to get on the path to success. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12984896 Wed, 14 Jun 2023 15:00:00 +1200 1022 1 60 full false This Will Change your Life | 059 This Will Change your Life | 059 Continuing on with our mindset series, today @zakrenegade runs us through an exercise to do with identity and how we can model off an individual we look up to in order to model their behaviours and change our identity to instil some good habits. 

]]> Continuing on with our mindset series, today @zakrenegade runs us through an exercise to do with identity and how we can model off an individual we look up to in order to model their behaviours and change our identity to instil some good habits. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12984875 Wed, 07 Jun 2023 15:00:00 +1200 1481 1 59 full false The Secret to Unlocking Unlimited Motivation | 058 The Secret to Unlocking Unlimited Motivation | 058 Today we are back with the second episode in our Mindset series with @zakrenegade. Zak takes us through the '5 Why's' exercise which we believe is one of the most powerful exercises to help you get on the right path to achieving your goals. 

]]> Today we are back with the second episode in our Mindset series with @zakrenegade. Zak takes us through the '5 Why's' exercise which we believe is one of the most powerful exercises to help you get on the right path to achieving your goals. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12908198 Wed, 31 May 2023 15:00:00 +1200 1230 1 58 full false Torian Pro Day 1 Jack's Pack Recap | 057 Torian Pro Day 1 Jack's Pack Recap | 057 @Zak_Renegade comes to you live from the Torain pro giving you a recap and update on 'Jack's Pack's'  progress after day 1 on their journey to attempt to qualify for the CrossFit games. 


]]> @Zak_Renegade comes to you live from the Torain pro giving you a recap and update on 'Jack's Pack's'  progress after day 1 on their journey to attempt to qualify for the CrossFit games. 


]]> Zak Nothling & Callum Gifford Buzzsprout-12928058 Sat, 27 May 2023 09:00:00 +1200 903 1 57 full false The First Step to Greatness | 056 The First Step to Greatness | 056 Today we are jumping into a series with @zakrenegade about mindset. Starting off, Zak talks to us about how we can create a vision for ourselves in order to start us moving towards something great. 

]]> Today we are jumping into a series with @zakrenegade about mindset. Starting off, Zak talks to us about how we can create a vision for ourselves in order to start us moving towards something great. 

]]> Buzzsprout-12900216 Tue, 23 May 2023 16:00:00 +1200 843 1 56 full false Tegan Mitai on her Journey back to an Elite Athlete Postpartum | 055 Tegan Mitai on her Journey back to an Elite Athlete Postpartum | 055 In today's episode, @teganmitai sits down with @zakrenegade to discuss her journey to date as a Crossfit Games Athlete and now mother before she heads off to the Torian Pro next week. 
They discuss her experience with training during pregnancy and postpartum and the advice she would give to new and expecting mothers as they navigate this for themselves.

]]> In today's episode, @teganmitai sits down with @zakrenegade to discuss her journey to date as a Crossfit Games Athlete and now mother before she heads off to the Torian Pro next week. 
They discuss her experience with training during pregnancy and postpartum and the advice she would give to new and expecting mothers as they navigate this for themselves.

]]> Zak Nothling & Callum Gifford Buzzsprout-12846979 Mon, 15 May 2023 15:00:00 +1200 1058 1 55 full false Breaking False Beliefs Ep 1: The Fear of Failure | 054 Breaking False Beliefs Ep 1: The Fear of Failure | 054 Today, @zakrenegade kicks off a new segment for Renegade Performance Radio he's calling Breaking False Beliefs. For this first segment, he's touching on a common fear that hinder's athletes journeys to becoming great which is the fear of failure. Zak talks about why this is an irrational fear and how we can overcome this to be great. 

]]> Today, @zakrenegade kicks off a new segment for Renegade Performance Radio he's calling Breaking False Beliefs. For this first segment, he's touching on a common fear that hinder's athletes journeys to becoming great which is the fear of failure. Zak talks about why this is an irrational fear and how we can overcome this to be great. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12639895 Thu, 13 Apr 2023 09:00:00 +1200 684 1 54 full false Quarterfinals & Age Group Qualifiers Recap | 053 Quarterfinals & Age Group Qualifiers Recap | 053 In this episode of Renegade Performance Radio, @zakrenegade and @the_g_wizzy sit down to recap the recent Crossfit Games Quarterfinals and Age Group Qualifier weekends. Zak and Callum debrief about the Renegade athletes who took part in the events as well as how the leaderboard played out and their advice to athletes progressing further. 

]]> In this episode of Renegade Performance Radio, @zakrenegade and @the_g_wizzy sit down to recap the recent Crossfit Games Quarterfinals and Age Group Qualifier weekends. Zak and Callum debrief about the Renegade athletes who took part in the events as well as how the leaderboard played out and their advice to athletes progressing further. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12624819 Tue, 11 Apr 2023 15:00:00 +1200 2238 1 53 full false Training Fasted Vs Eating Before Training | 052 Training Fasted Vs Eating Before Training | 052 In today's episode, @the_g_wizzy runs us through his thoughts on eating before you train versus training fasted. He runs us through the positives and negatives of both approaches and how these relate to Crossfit as a training style. He also gives some examples of good pre-training snacks to get you through a session and perform your best.

]]> In today's episode, @the_g_wizzy runs us through his thoughts on eating before you train versus training fasted. He runs us through the positives and negatives of both approaches and how these relate to Crossfit as a training style. He also gives some examples of good pre-training snacks to get you through a session and perform your best.

]]> Zak Nothling & Callum Gifford Buzzsprout-12450955 Mon, 20 Mar 2023 15:00:00 +1300 837 1 52 full false The Most Important Part of Nutrition in CrossFit | 051 The Most Important Part of Nutrition in CrossFit | 051 Today we have an exert from a Renegade Coaching Call where @the_g_wizzy sat down with @jbnutrition__ to talk about tracking macros. They go through why tracking macros is important, how to know when you're ready to start, what to focus on and when to change your macros, as well as other ways we can stay on track that don't involve weighing everything you eat.

]]> Today we have an exert from a Renegade Coaching Call where @the_g_wizzy sat down with @jbnutrition__ to talk about tracking macros. They go through why tracking macros is important, how to know when you're ready to start, what to focus on and when to change your macros, as well as other ways we can stay on track that don't involve weighing everything you eat.

]]> Zak Nothling & Callum Gifford Buzzsprout-12426646 Thu, 16 Mar 2023 15:00:00 +1300 1651 1 51 full false Why You Aren't Overtraining | 050 Why You Aren't Overtraining | 050 In this video, @zakrenegade talks about how we can effectively increase the volume of training we are doing in a week without getting too tired, sick or not being able to keep up with the increased load. This chat gives some awesome chats for athletes wanting to go the extra mile and improve their training and nutrition for Crossfit.

]]> In this video, @zakrenegade talks about how we can effectively increase the volume of training we are doing in a week without getting too tired, sick or not being able to keep up with the increased load. This chat gives some awesome chats for athletes wanting to go the extra mile and improve their training and nutrition for Crossfit.

]]> Zak Nothling & Callum Gifford Buzzsprout-12426457 Mon, 13 Mar 2023 15:00:00 +1300 733 1 50 full false This is Why You Can't Compete at the Level You Want | 049 This is Why You Can't Compete at the Level You Want | 049 In this video, @zakrenegade talks about how to approach the process of getting stronger in Crossfit and why this is a crucial step if you are wanting to improve as an athlete and compete at an elite level. 

]]> In this video, @zakrenegade talks about how to approach the process of getting stronger in Crossfit and why this is a crucial step if you are wanting to improve as an athlete and compete at an elite level. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12395237 Thu, 09 Mar 2023 15:00:00 +1300 1169 1 48 full false 2023 Duets Event Strategy & Tips | 048 2023 Duets Event Strategy & Tips | 048 The 2023 Duets are a few days away...

Here are some final tips and strategy advice from Zak_Renegade for you and your partner before heading into the comp.


]]> The 2023 Duets are a few days away...

Here are some final tips and strategy advice from Zak_Renegade for you and your partner before heading into the comp.


]]> Zak Nothling & Callum Gifford Buzzsprout-12395632 Wed, 08 Mar 2023 11:00:00 +1300 625 1 49 full false Keep Showing Up | 047 Keep Showing Up | 047 For today's episode, @the_g_wizzy talks about how we can stay motivated and keep enjoying training when other life factors are making motivation pretty tough. He runs through some strategies and talks about his real-life experience using these as examples of how they can improve your training performance and keep you showing up for yourself. 

]]> For today's episode, @the_g_wizzy talks about how we can stay motivated and keep enjoying training when other life factors are making motivation pretty tough. He runs through some strategies and talks about his real-life experience using these as examples of how they can improve your training performance and keep you showing up for yourself. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12369651 Tue, 07 Mar 2023 15:00:00 +1300 816 1 47 full false 23.3 Crossfit Open Show | 046 23.3 Crossfit Open Show | 046 Today, we hvse the final week of our Crossfit Open show for 23.3. The crew @the_g_wizzy, @the_aaron_chan and @megansignalnz talk all things 23.3 to give you the best shot at acing this workout. 

Good luck team

]]> Today, we hvse the final week of our Crossfit Open show for 23.3. The crew @the_g_wizzy, @the_aaron_chan and @megansignalnz talk all things 23.3 to give you the best shot at acing this workout. 

Good luck team

]]> Zak Nothling & Callum Gifford Buzzsprout-12363507 Fri, 03 Mar 2023 10:00:00 +1300 1010 1 46 full false What To Do When Training Stops Being Fun... | 045 What To Do When Training Stops Being Fun... | 045 Today, @zak_renegade talks to us about how to go about navigating periods where Crossfit no longer brings you the same job it once did. This is something that most athletes need to navigate at some period in their training career and this chat gives some greta insight on how you can find the love you once had for Crossfit when you experience this. 

]]> Today, @zak_renegade talks to us about how to go about navigating periods where Crossfit no longer brings you the same job it once did. This is something that most athletes need to navigate at some period in their training career and this chat gives some greta insight on how you can find the love you once had for Crossfit when you experience this. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12340955 Tue, 28 Feb 2023 12:00:00 +1300 868 1 45 full false 23.2 Crossfit Open Show | 044 23.2 Crossfit Open Show | 044 We are back with the Crossfit open show where @zakrenegade, @the_g_wizzy and @the_aaron_chan sit down and debrief us on their thoughts, predictions and strategy for workout 23.2.

]]> We are back with the Crossfit open show where @zakrenegade, @the_g_wizzy and @the_aaron_chan sit down and debrief us on their thoughts, predictions and strategy for workout 23.2.

]]> Zak Nothling & Callum Gifford Buzzsprout-12315915 Fri, 24 Feb 2023 10:00:00 +1300 1448 1 44 full false Stop Comparing Yourself to Others | 043 Stop Comparing Yourself to Others | 043 In this episode, @zakrenegade talks to us about why comparing yourself to another person in the gym is only hindering your progress and how we can go about avoiding this and retraining our thoughts so we can reach our full potential.

]]> In this episode, @zakrenegade talks to us about why comparing yourself to another person in the gym is only hindering your progress and how we can go about avoiding this and retraining our thoughts so we can reach our full potential.

]]> Zak Nothling & Callum Gifford Buzzsprout-12293801 Tue, 21 Feb 2023 14:00:00 +1300 680 1 43 full false 23.1 Crossfit Open Show | 042 23.1 Crossfit Open Show | 042 Today, @zakrenegade @the_g_wizzy and @the_aaron_chan talk all things 23. 1. They talk us through their initial thoughts on the workout and their predictions for scores as well as strategy to attack the workout for those athletes gunning for a quarter-finals spot. 
Tune in next week for the 23.2 Debrief. 

]]> Today, @zakrenegade @the_g_wizzy and @the_aaron_chan talk all things 23. 1. They talk us through their initial thoughts on the workout and their predictions for scores as well as strategy to attack the workout for those athletes gunning for a quarter-finals spot. 
Tune in next week for the 23.2 Debrief. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12269334 Fri, 17 Feb 2023 11:00:00 +1300 1062 1 42 full false How to get the most out of The Crossfit Open 2023 | 041 How to get the most out of The Crossfit Open 2023 | 041 Today, @the_g_wizzy talks about all things Crossfit Open. 
Callum runs us through the three different types of people who typically enter the open, and how you can get the most out of the event no matter what category you fit into. 

]]> Today, @the_g_wizzy talks about all things Crossfit Open. 
Callum runs us through the three different types of people who typically enter the open, and how you can get the most out of the event no matter what category you fit into. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12221807 Fri, 10 Feb 2023 11:00:00 +1300 814 1 41 full false How to Build Confidence... | 040 How to Build Confidence... | 040 Today, @zakrenegade talks to us about using the success cycle to build confidence. He talks about the different stages of the success cycle and how we need to attack each one in order to gain the confidence to progress on our fitness journey. 

]]> Today, @zakrenegade talks to us about using the success cycle to build confidence. He talks about the different stages of the success cycle and how we need to attack each one in order to gain the confidence to progress on our fitness journey. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12198737 Tue, 07 Feb 2023 15:00:00 +1300 495 1 40 full false All things Intuitive Eating & Intermittent Fasting | 039 All things Intuitive Eating & Intermittent Fasting | 039 In today's episode, @zakrenegade talks to us about a very commonly asked question he gets which relates to eating when you aren't hungry and when this needs to be done. He also dives into intermittent fasting and when this is and isn't useful to be implemented.

]]> In today's episode, @zakrenegade talks to us about a very commonly asked question he gets which relates to eating when you aren't hungry and when this needs to be done. He also dives into intermittent fasting and when this is and isn't useful to be implemented.

]]> Zak Nothling & Callum Gifford Buzzsprout-12112038 Thu, 02 Feb 2023 15:00:00 +1300 571 1 39 full false It's A Mental Game | 038 It's A Mental Game | 038 Today, @zakrenegade talks to us about mental toughness. He relates this to the internal conversations we have during a workout and strategies we can use to adapt these conversations to improve our mental toughness, and therefore improve our performance as an athlete. 

]]> Today, @zakrenegade talks to us about mental toughness. He relates this to the internal conversations we have during a workout and strategies we can use to adapt these conversations to improve our mental toughness, and therefore improve our performance as an athlete. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12111409 Tue, 31 Jan 2023 15:00:00 +1300 970 1 38 full false Breaking the Binge Eating Cycle | 037 Breaking the Binge Eating Cycle | 037 For today's episode, @zakrenegade talks us through why we may experience episodes of binge eating or overeating and how we are able to deal with these and overcome them. Binge eating is a common struggle among a lot of people but can be tough to work through. If you think you need some extra support dealing with this, please reach out!

]]> For today's episode, @zakrenegade talks us through why we may experience episodes of binge eating or overeating and how we are able to deal with these and overcome them. Binge eating is a common struggle among a lot of people but can be tough to work through. If you think you need some extra support dealing with this, please reach out!

]]> Zak Nothling & Callum Gifford Buzzsprout-12111127 Thu, 26 Jan 2023 15:00:00 +1300 1272 1 37 full false Getting Yourself Out of a Rut | 036 Getting Yourself Out of a Rut | 036 On today's episode, @zakregeande talks about how we can focus on the positives in our journey in order to get ourselves out of a rut or negative mindset. The way we talk and think about our journey can have massive implications on our progress so is super important to be aware of and on top of. 

]]> On today's episode, @zakregeande talks about how we can focus on the positives in our journey in order to get ourselves out of a rut or negative mindset. The way we talk and think about our journey can have massive implications on our progress so is super important to be aware of and on top of. 

]]> Zak Nothling & Callum Gifford Buzzsprout-12097227 Wed, 25 Jan 2023 15:00:00 +1300 1161 1 36 full false Stop Being Scared of Food | 035 Stop Being Scared of Food | 035 What is the scarcity mindset and why is this causing negative implications along your health and fitness journey? Today, @zakregeande dives into this topic and gives us all the info we need to avoid this mindset and work on our relationship with food and exercise in 2023.

]]> What is the scarcity mindset and why is this causing negative implications along your health and fitness journey? Today, @zakregeande dives into this topic and gives us all the info we need to avoid this mindset and work on our relationship with food and exercise in 2023.

]]> Zak Nothling & Callum Gifford Buzzsprout-12096329 Mon, 23 Jan 2023 11:00:00 +1300 806 1 35 full false Are You Being Soft? | 034 Are You Being Soft? | 034 Are you showing self-compassion or are you just being soft? 

What's the difference between the two when is it the right time to use each of them?

Over the holidays, @Zak_Renegade had an interesting internal dialogue and that was the conversation about self-compassion and being soft on yourself, so wanted to get some thoughts down and out about the two. 


]]> Are you showing self-compassion or are you just being soft? 

What's the difference between the two when is it the right time to use each of them?

Over the holidays, @Zak_Renegade had an interesting internal dialogue and that was the conversation about self-compassion and being soft on yourself, so wanted to get some thoughts down and out about the two. 


]]> Zak Nothling & Callum Gifford Buzzsprout-12027367 Thu, 12 Jan 2023 15:00:00 +1300 817 1 34 full false 3 steps to have an Epic 2023 CrossFit Open | 032 3 steps to have an Epic 2023 CrossFit Open | 032 In this episode, @zak_renegade takes you through some steps to take in the coming weeks to help you have your best possible open experience.

 

]]> In this episode, @zak_renegade takes you through some steps to take in the coming weeks to help you have your best possible open experience.

 

]]> Zak Nothling & Callum Gifford Buzzsprout-11989321 Fri, 06 Jan 2023 12:00:00 +1300 928 1 33 full false Do you Think you Need a Detox? | 033 Do you Think you Need a Detox? | 033 The silly season is coming to an end and at this time of year its very common for people to want to detox... But do you need one? If you think you do this is our recommendation on how to approach it.

]]> The silly season is coming to an end and at this time of year its very common for people to want to detox... But do you need one? If you think you do this is our recommendation on how to approach it.

]]> Zak Nothling & Callum Gifford Buzzsprout-11989312 Fri, 06 Jan 2023 12:00:00 +1300 482 1 32 full false Does Eating at Night Make you Gain Weight??? | 031 Does Eating at Night Make you Gain Weight??? | 031 Today, @zakrenegade talks to us about the common nutrition misconception that eating at night is bad for you or causes weight gain. He goes into the research as to why this is not the case, as well as giving recommendations of what some good foods to be eating in the evening are. 

]]> Today, @zakrenegade talks to us about the common nutrition misconception that eating at night is bad for you or causes weight gain. He goes into the research as to why this is not the case, as well as giving recommendations of what some good foods to be eating in the evening are. 

]]> Zak Nothling & Callum Gifford Buzzsprout-11769868 Thu, 29 Dec 2022 13:00:00 +1300 714 1 31 full false Meal Timing Secrets Revealed | 030 Meal Timing Secrets Revealed | 030 Today, @zakrenegade talks about when the timing of eating matters and goes through different strategies that can be used by athletes to get the most out of their performance by manipulating the times they eat certain foods. He also talks about meal timing in regards to weight loss and if it is as important to worry about if this is your goal.

]]> Today, @zakrenegade talks about when the timing of eating matters and goes through different strategies that can be used by athletes to get the most out of their performance by manipulating the times they eat certain foods. He also talks about meal timing in regards to weight loss and if it is as important to worry about if this is your goal.

]]> Zak Nothling & Callum Gifford Buzzsprout-11838812 Tue, 27 Dec 2022 15:00:00 +1300 759 1 30 full false You Don't Need Motivation | 029 You Don't Need Motivation | 029 Today, @zakrenegade gives us a pep talk about why relying on motivation isn't going to get us very far when it comes to achieving big goals. He talks us through strategies to implement throughout all areas of our life when motivation runs low, such as understanding what is at stake, remembering your why and changing your identity.

]]> Today, @zakrenegade gives us a pep talk about why relying on motivation isn't going to get us very far when it comes to achieving big goals. He talks us through strategies to implement throughout all areas of our life when motivation runs low, such as understanding what is at stake, remembering your why and changing your identity.

]]> Zak Nothling & Callum Gifford Buzzsprout-11754809 Thu, 22 Dec 2022 15:00:00 +1300 833 1 29 full false Navigating the Holiday Season Anxiety-Free | 028 Navigating the Holiday Season Anxiety-Free | 028 Today, @zakrenegade talks to us about why this time of year doesn't need to cause us anxiety and stress. Zak talks us through a bunch of strategies we can use to be still working towards our goals in the key training, nutrition and mindset areas while throwing away the all-or-nothing mindset we typically see. 

]]> Today, @zakrenegade talks to us about why this time of year doesn't need to cause us anxiety and stress. Zak talks us through a bunch of strategies we can use to be still working towards our goals in the key training, nutrition and mindset areas while throwing away the all-or-nothing mindset we typically see. 

]]> Buzzsprout-11894316 Mon, 19 Dec 2022 13:00:00 +1300 1525 1 28 full false Making an Injury the Best Thing to Happen to You | 027 Making an Injury the Best Thing to Happen to You | 027 In this episode, @zakrenegade recalls his experience with injuries and how you can alter your mindset during an injury to reap the benefits of it.

]]> In this episode, @zakrenegade recalls his experience with injuries and how you can alter your mindset during an injury to reap the benefits of it.

]]> Zak Nothling & Callum Gifford Buzzsprout-11769830 Thu, 15 Dec 2022 15:00:00 +1300 712 1 27 full false Your Guide to Surviving the Silly Season | 026 Your Guide to Surviving the Silly Season | 026 In today's episode, @zakrenegade gives us a rundown of how we can attack the silly season in a way that means we do not enter 2023 feeling like we are back at square one. This can be a stressful time for a lot of people, but we are here to help you navigate this time period with ease. 

If you want some extra help and accountability, we are giving away a FREE Summer Survival Guide, which you can access through the link in our Instagram bio. 

]]> In today's episode, @zakrenegade gives us a rundown of how we can attack the silly season in a way that means we do not enter 2023 feeling like we are back at square one. This can be a stressful time for a lot of people, but we are here to help you navigate this time period with ease. 

If you want some extra help and accountability, we are giving away a FREE Summer Survival Guide, which you can access through the link in our Instagram bio. 

]]> Zak Nothling & Callum Gifford Buzzsprout-11838801 Mon, 12 Dec 2022 15:00:00 +1300 484 1 26 full false Reclaim Your Relationship with Food | 025 Reclaim Your Relationship with Food | 025 Today, @zakrenegade talks to us about his journey to healing his relationship with food, and how we can develop a healthier way of looking at and treating food through the lessons he's learned. This is an awesome chat about breaking the negative mindset we tend to adopt towards food and why this is a harmful way of life so we can begin a life of balance.

]]> Today, @zakrenegade talks to us about his journey to healing his relationship with food, and how we can develop a healthier way of looking at and treating food through the lessons he's learned. This is an awesome chat about breaking the negative mindset we tend to adopt towards food and why this is a harmful way of life so we can begin a life of balance.

]]> Zak Nothling & Callum Gifford Buzzsprout-11769764 Thu, 08 Dec 2022 15:00:00 +1300 1320 1 25 full false When is the Right Time to Push the Load in a Workout? | 024 When is the Right Time to Push the Load in a Workout? | 024 For today's episode, @zakrenegade gives us a guide on how to effectively scale workouts to suit our current capacity, in order to further ourselves as athletes. He starts by explaining how workouts are programmed, so you as an athlete can better understand how to tackle your workouts each time you are in the gym.

]]> For today's episode, @zakrenegade gives us a guide on how to effectively scale workouts to suit our current capacity, in order to further ourselves as athletes. He starts by explaining how workouts are programmed, so you as an athlete can better understand how to tackle your workouts each time you are in the gym.

]]> Zak Nothling & Callum Gifford Buzzsprout-11754842 Mon, 05 Dec 2022 15:00:00 +1300 757 1 24 full false Focus... The Secret to becoming an Elite Athlete | 023 Focus... The Secret to becoming an Elite Athlete | 023 In today's Renegade Performance Radio episode, @zakrenegade lets us in on what he believes is the secret to becoming a high performer in any area of your life; focus. He talks about why focusing and doing mundane activities over and over again is so essential for your journey, and how we can stay focused for long periods of time to achieve success. 

]]> In today's Renegade Performance Radio episode, @zakrenegade lets us in on what he believes is the secret to becoming a high performer in any area of your life; focus. He talks about why focusing and doing mundane activities over and over again is so essential for your journey, and how we can stay focused for long periods of time to achieve success. 

]]> Zak Nothling & Callum Gifford Buzzsprout-11758193 Thu, 01 Dec 2022 15:00:00 +1300 1501 1 23 full false Weight-Loss Vs Performance. Can I Have Both? | 022 Weight-Loss Vs Performance. Can I Have Both? | 022 For today's episode, @Zakrenegade talks us through a common problem we see, which is athletes wanting to lose weight but not enjoying the negative effects this has on strength and performance. Zak provides some strategies and ways to look at this situation to create the best outcome for you.

]]> For today's episode, @Zakrenegade talks us through a common problem we see, which is athletes wanting to lose weight but not enjoying the negative effects this has on strength and performance. Zak provides some strategies and ways to look at this situation to create the best outcome for you.

]]> Zak Nothling & Callum Gifford Buzzsprout-11740814 Mon, 28 Nov 2022 15:00:00 +1300 531 1 22 full false Crack the Code to Training Immortality | 021 Crack the Code to Training Immortality | 021 In today's episode, @zakrenegade gives athletes all the information needed to ensure they are able to train appropriately now and give themselves a healthy and functional body for years to come. This episode has some awesome knowledge and strategies for athletes of any age or stage in their journey.

]]> In today's episode, @zakrenegade gives athletes all the information needed to ensure they are able to train appropriately now and give themselves a healthy and functional body for years to come. This episode has some awesome knowledge and strategies for athletes of any age or stage in their journey.

]]> Zak Nothling & Callum Gifford Buzzsprout-11740013 Fri, 25 Nov 2022 12:00:00 +1300 728 1 21 full false The Process Isn't Going to Plan... What Do I Do? | 020 The Process Isn't Going to Plan... What Do I Do? | 020 Today, @zakrenegade talks us through why the process is so much more fulfilling and important than the destination. We learn why we should cherish setbacks, and look to the positive side of the entire journey we are on as athletes. 

]]> Today, @zakrenegade talks us through why the process is so much more fulfilling and important than the destination. We learn why we should cherish setbacks, and look to the positive side of the entire journey we are on as athletes. 

]]> Zak Nothling & Callum Gifford Buzzsprout-11738793 Tue, 22 Nov 2022 10:00:00 +1300 770 1 20 full false Bailey Rogers - Mindset and having a support network on her pursuit of the CrossFit Games Bailey Rogers - Mindset and having a support network on her pursuit of the CrossFit Games In Episode 19 of Renegade Performance Radio, @Zak_Renegade caught up with NZ CrossFit legend Bailey Rogers, Bailey opens up to us about her journey so far as she pursues a spot at the CrossFit Games.

Bailey recently returned from the Rogue Invertaional where she competed against the best athletes in the world, and shares her ups and downs from the experience. 

]]> In Episode 19 of Renegade Performance Radio, @Zak_Renegade caught up with NZ CrossFit legend Bailey Rogers, Bailey opens up to us about her journey so far as she pursues a spot at the CrossFit Games.

Bailey recently returned from the Rogue Invertaional where she competed against the best athletes in the world, and shares her ups and downs from the experience. 

]]> Zak Nothling & Callum Gifford Buzzsprout-11667865 Thu, 10 Nov 2022 17:00:00 +1300 2261 1 19 full false Scaling Workouts will Make you Better | 018 Scaling Workouts will Make you Better | 018 Your inability to scale workouts optimally could be holding you back. In this episode with @Zak_reneagde learn the tactics to get the most out of each workout.

]]> Your inability to scale workouts optimally could be holding you back. In this episode with @Zak_reneagde learn the tactics to get the most out of each workout.

]]> Zak Nothling & Callum Gifford Buzzsprout-11622381 Mon, 07 Nov 2022 06:00:00 +1300 522 1 18 full false Get Back on Track: Proven Strategies to Reignite Your Training Mojo | 017 Get Back on Track: Proven Strategies to Reignite Your Training Mojo | 017 If you have had a break and you want to get back into training or maybe you have a big daunting goal that you want to achieve then try these tactics from @zak_renegade to create momentum.

]]> If you have had a break and you want to get back into training or maybe you have a big daunting goal that you want to achieve then try these tactics from @zak_renegade to create momentum.

]]> Zak Nothling & Callum Gifford Buzzsprout-11621859 Fri, 04 Nov 2022 07:00:00 +1300 738 1 17 full false Get Over Post Competition Blues | 016 Get Over Post Competition Blues | 016 How do you feel after a big event? Motivated and excited? Or kind of in a low patch?

Here are @Zak_Renegades tips on his process for post-competition.  

Try this tactic to get the most out of your most recent event and to prepare yourself for the next big one.

 

]]> How do you feel after a big event? Motivated and excited? Or kind of in a low patch?

Here are @Zak_Renegades tips on his process for post-competition.  

Try this tactic to get the most out of your most recent event and to prepare yourself for the next big one.

 

]]> Zak Nothling & Callum Gifford Buzzsprout-11621229 Thu, 03 Nov 2022 15:00:00 +1300 624 1 16 full false Break Through Mental Blocks |015 Break Through Mental Blocks |015 In episode 15, @Zak_Renegade provides strategies to help you break through mental blocks with your lifting and training.

Please leave us a review and rating!

]]> In episode 15, @Zak_Renegade provides strategies to help you break through mental blocks with your lifting and training.

Please leave us a review and rating!

]]> Zak Nothling & Callum Gifford Buzzsprout-11503521 Tue, 18 Oct 2022 08:00:00 +1300 778 1 15 full false How to train, eat and prepare the week of a competition | 014 How to train, eat and prepare the week of a competition | 014 In this episode, @Zak_Renegade takes you through the Renegade recommended approach to comp week to ensure you perform to the best of your ability.

- How to train 
- How to maximise recovery 
- What to do with your nutrition 
- How to mentally prepare 

Please share with your teammates before your next big event!


]]> In this episode, @Zak_Renegade takes you through the Renegade recommended approach to comp week to ensure you perform to the best of your ability.

- How to train 
- How to maximise recovery 
- What to do with your nutrition 
- How to mentally prepare 

Please share with your teammates before your next big event!


]]> Zak Nothling & Callum Gifford Buzzsprout-11503496 Sat, 15 Oct 2022 15:00:00 +1300 1306 1 14 full false The Flow State... Unlock Potential You Didn't Know You Had | 013 The Flow State... Unlock Potential You Didn't Know You Had | 013 Perform to the best of your ability, learn what flow state is and how to achieve it with coach @Zak_Renegade 

Access your training and perform at equal to or greater than your known ability.

]]> Perform to the best of your ability, learn what flow state is and how to achieve it with coach @Zak_Renegade 

Access your training and perform at equal to or greater than your known ability.

]]> Zak Nothling & Callum Gifford Buzzsprout-11497423 Fri, 14 Oct 2022 13:00:00 +1300 1138 1 13 full false How to train with your menstrual cycle with Megan Signal |012 How to train with your menstrual cycle with Megan Signal |012 In this episode I ( @Zak_renegade ) invited Megan Signal, Toyko Olympic and Birmingham commonwealth games & 2 x Crossfit games athlete on for a chat.

I invited Megan on for a chat about her experience with training and how it is affected by your menstrual cycle.

Females are becoming more and more aware of their bodies and their performance. Some days everything clicks, and then other days, you’re on struggle street. 

In all my studies, this topic was not once covered, but more and more research is being completed on the connection between athletes' menstrual cycles and how their bodies respond to training.

While I'm willing to learn, I don't know a huge amount about this topic, so I wanted to explore it further and attempt to normalise this discussion about it inside the gym.

Particularly from a coach-athlete relationship perspective and also for Female athletes..

As a male coach who works with many females, I wanted to get insight into Megan's journey with this subject and share her learnings in the hope that they will help other female athletes. 

We discuss 

-Her background and personal experiences 
-How your cycle impacts training 
-How you as an athlete can prepare 
-How Coaches and athletes can approach the conversation
-Nutrition advice when it comes to cravings 

Please like & share with anyone you know who may benefit from this chat.

]]> In this episode I ( @Zak_renegade ) invited Megan Signal, Toyko Olympic and Birmingham commonwealth games & 2 x Crossfit games athlete on for a chat.

I invited Megan on for a chat about her experience with training and how it is affected by your menstrual cycle.

Females are becoming more and more aware of their bodies and their performance. Some days everything clicks, and then other days, you’re on struggle street. 

In all my studies, this topic was not once covered, but more and more research is being completed on the connection between athletes' menstrual cycles and how their bodies respond to training.

While I'm willing to learn, I don't know a huge amount about this topic, so I wanted to explore it further and attempt to normalise this discussion about it inside the gym.

Particularly from a coach-athlete relationship perspective and also for Female athletes..

As a male coach who works with many females, I wanted to get insight into Megan's journey with this subject and share her learnings in the hope that they will help other female athletes. 

We discuss 

-Her background and personal experiences 
-How your cycle impacts training 
-How you as an athlete can prepare 
-How Coaches and athletes can approach the conversation
-Nutrition advice when it comes to cravings 

Please like & share with anyone you know who may benefit from this chat.

]]> Zak Nothling & Callum Gifford Buzzsprout-11474850 Tue, 11 Oct 2022 12:00:00 +1300 1818 1 12 full false Why your stressful life is affecting your weight loss goals | 011 Why your stressful life is affecting your weight loss goals | 011 Are your stress levels causing you to gain weight or at least preventing you from losing weight? In today's episode, I talk about how stress affects your actions which can then affect your ability to lose weight or cause you to gain weight

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> Are your stress levels causing you to gain weight or at least preventing you from losing weight? In today's episode, I talk about how stress affects your actions which can then affect your ability to lose weight or cause you to gain weight

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> Zak Nothling & Callum Gifford Buzzsprout-11396220 Wed, 28 Sep 2022 10:00:00 +1300 666 1 11 full false Do you hate your body? 4 steps to help you work break through| 010 Do you hate your body? 4 steps to help you work break through| 010 In today's episode,  @zak_renegade gives you a pep talk about hi experience with body hate. He talks about common thoughts and feeling around our bodies and why these may arise, as well as ways we can overcome this and focus on positive self talk.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> In today's episode,  @zak_renegade gives you a pep talk about hi experience with body hate. He talks about common thoughts and feeling around our bodies and why these may arise, as well as ways we can overcome this and focus on positive self talk.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> Zak Nothling & Callum Gifford Buzzsprout-11341291 Mon, 19 Sep 2022 11:00:00 +1200 1401 1 10 full true Measuring Mindset Improvement | 009 Measuring Mindset Improvement | 009 In today's episode,  @zak_renegade talks all things mindset! He discusses why it is so important to dial in your mindset to make progress in all areas of your like and how you can create methods to measure how you are progressing in this area.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> In today's episode,  @zak_renegade talks all things mindset! He discusses why it is so important to dial in your mindset to make progress in all areas of your like and how you can create methods to measure how you are progressing in this area.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> Zak Nothling & Callum Gifford Buzzsprout-11266795 Tue, 06 Sep 2022 13:00:00 +1200 1164 1 9 full false Ladies, Listen Up... | 008 Ladies, Listen Up... | 008 In today's episode,  @zak_renegade gives advice to female athletes who are wanting to gain muscle and improve performance but are hesitant due to societal pressure and norms around females with muscle. Zak provides his perspective on why these views are outdated and how to redefine what feminine means.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> In today's episode,  @zak_renegade gives advice to female athletes who are wanting to gain muscle and improve performance but are hesitant due to societal pressure and norms around females with muscle. Zak provides his perspective on why these views are outdated and how to redefine what feminine means.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> Zak Nothling & Callum Gifford Buzzsprout-11181918 Tue, 23 Aug 2022 09:00:00 +1200 560 1 8 full false Step by Step how to Improve your Olympic Lifts | 007 Step by Step how to Improve your Olympic Lifts | 007 In this episode,  @zak_renegade discusses the steps needed in order to increase the amount of weight you are lifting in each of your olympic lifts. We strip it right back to basics to ensure you are lifting at your maximum potential. 

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> In this episode,  @zak_renegade discusses the steps needed in order to increase the amount of weight you are lifting in each of your olympic lifts. We strip it right back to basics to ensure you are lifting at your maximum potential. 

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> Zak Nothling & Callum Gifford Buzzsprout-11158175 Thu, 18 Aug 2022 15:00:00 +1200 373 1 7 full false How not to give in to cravings and how to prevent them in the first place | 006 How not to give in to cravings and how to prevent them in the first place | 006 This podcast is a video from a Renegade Integrated group coaching call where @zak_renegade talks with athletes about strategies to not give in to cravings and how to prevent them from occurring in the first place.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> This podcast is a video from a Renegade Integrated group coaching call where @zak_renegade talks with athletes about strategies to not give in to cravings and how to prevent them from occurring in the first place.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> Zak Nothling & Callum Gifford Buzzsprout-11103337 Tue, 09 Aug 2022 10:00:00 +1200 891 1 6 full false You need to fail to succeed | ep 005 You need to fail to succeed | ep 005 When faced with adversity, do you run from it or face it and use it as an opportunity to grow?

In Ep 5 @zak_renegade talks about personal failures and watching the failures of elite athletes that served as fuel to their success.

We also dive into lessons from stoicism and how they can help you in everyday life as well as your athletic pursuits.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> When faced with adversity, do you run from it or face it and use it as an opportunity to grow?

In Ep 5 @zak_renegade talks about personal failures and watching the failures of elite athletes that served as fuel to their success.

We also dive into lessons from stoicism and how they can help you in everyday life as well as your athletic pursuits.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.

]]> Zak Nothling & Callum Gifford Buzzsprout-10970421 Sun, 17 Jul 2022 08:00:00 +1200 960 1 5 full false Megan Signal - Weight loss, the problem with aggressive dieting and your mentality during the journey | 004 Megan Signal - Weight loss, the problem with aggressive dieting and your mentality during the journey | 004 Today's Renegade Performance Radio episode is a recording of an Instagram live with @Megan_Signal before she heads to the commonwealth games in Birmingham.

I (  @Zak_Renegagde ) wanted to make sure this is heard as in this catch-up, we discuss some absolute gold about weight loss and the approach each of us is taking on our respective journeys. 

We discuss some recommended approaches you can try and why we recommend them.

We dive into the negative effects of constant dieting on your body and potential solutions to the problems.

Plus megan dives into her recommendations about mentaility during weight loss. 

If you have any goals around weight loss or fat loss, you won't want to miss this.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as CrossFit Games athletes and coaches. 

www.renegadeperformance.co.nz 

]]> Today's Renegade Performance Radio episode is a recording of an Instagram live with @Megan_Signal before she heads to the commonwealth games in Birmingham.

I (  @Zak_Renegagde ) wanted to make sure this is heard as in this catch-up, we discuss some absolute gold about weight loss and the approach each of us is taking on our respective journeys. 

We discuss some recommended approaches you can try and why we recommend them.

We dive into the negative effects of constant dieting on your body and potential solutions to the problems.

Plus megan dives into her recommendations about mentaility during weight loss. 

If you have any goals around weight loss or fat loss, you won't want to miss this.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as CrossFit Games athletes and coaches. 

www.renegadeperformance.co.nz 

]]> Zak Nothling & Callum Gifford Buzzsprout-10944334 Tue, 12 Jul 2022 11:00:00 +1200 2224 1 4 full false Chances are you are too fat or too skinny to be a high performer and how you can fix it | Ep 003 Chances are you are too fat or too skinny to be a high performer and how you can fix it | Ep 003 In Ep 3 ( @Zak_Renegade ) Explains why your body composition is holding you back and breaks down the strategy to change your shape to progress from low skill (scaled, intermediate level) to Rx or higher!

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches. 


]]> In Ep 3 ( @Zak_Renegade ) Explains why your body composition is holding you back and breaks down the strategy to change your shape to progress from low skill (scaled, intermediate level) to Rx or higher!

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches. 


]]> Zak Nothling & Callum Gifford Buzzsprout-10933002 Sun, 10 Jul 2022 14:00:00 +1200 950 1 3 full false How to perform like an elite athlete while working a normal full time job | Ep 002 How to perform like an elite athlete while working a normal full time job | Ep 002 Coach Zak ( @Zak_Renegade ) debunks the common belief that to be a high performer, you must be a full-time athlete.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches. 


]]> Coach Zak ( @Zak_Renegade ) debunks the common belief that to be a high performer, you must be a full-time athlete.

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches. 


]]> Zak Nothling & Callum Gifford Buzzsprout-10930179 Sat, 09 Jul 2022 18:00:00 +1200 852 1 2 full false Without these four things you are destined to fail | Ep 001 Without these four things you are destined to fail | Ep 001 Zak ( @zak_renegade ) breaks down the four areas that you need to focus on to succeed; without one, you are destined to stay average. 

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.  

]]> Zak ( @zak_renegade ) breaks down the four areas that you need to focus on to succeed; without one, you are destined to stay average. 

Welcome to Renegade Performance Radio, where we help everyday people like yourself to become fitter, stronger, faster, well-rounded, and fulfilled athletes through the lessons, failures and success we have achieved over the past ten years on our journey as Crossfit Games athletes and coaches.  

]]> Zak Nothling & Callum Gifford Buzzsprout-10929942 Sat, 09 Jul 2022 16:00:00 +1200 1205 1 1 full false